Wow, really early post today and I'm pumped it's OH squats. I called heavy thrusters for Friday but I'll take these any day...

awesome - I get to test my new found OHS technique with some heavier loads.

Great interview Jesse and Freddie. I hope they show you doing the cleans/HSPU WOD that you did in Vancouver; beastly effort.

Today, my first Grace, 5:02

Ortho doc tells me I have up to grade four degeneration in L knee; looking at seeing if I can get "microfracture" surgery. Anyone know of a good online reference?

Thanks, Paul

Great interview Jesse, Freddy.

Jesse, I hope they post your WOD from Vancouver; cleans/HSPU, phenomenal effort. I have to try that one!

Did my first Grace today, 5:02

Orthopod told me I have up to grade 4 degeneration in my left knee; looking for info on 'microfracture' surgery. Anyone have a link?

Thanks, Paul

Fun, fun.

When's the rematch???

I show more people the OHS Challenge with Nicole.
They don't understand, UNTIL they try an OHS.
Thanks Nicole. Jesse, nice job on working the OHS.
Jay

I'd love to go up against Eva T... bet you a zillion dollars she's solid on this,too.

Hi everyone. First posted time to Crossfit. I
managed today's workout with 7 rounds before I realized the time was 20:31. So I guess I'll take credit for 6. DAMN, this was ROUGH.

Age:41
Weight: 165
Sex: Male

I did pretty good with Thursday's work but I stink at OHS. I can't do more than one hundred pounds. Maybe I'm not getting a wide enough grip and I am uncomfortable putting the weight so far back over my head.

Any suggestions to improve form?

Good Job Jesse and Freddy.

swatman, bet you're excited for this one.

Jesse Disch- competitive bodybuilder turned dedicated crossfitter - Hallelujah!!!

if only I could talk some sense into the goons that give me dirty looks at my college rec center, I am completely dumbfounded by the amount of people who claim to be "fit" or even "fitness freaks", and continue to limit their physical potential. I am not knocking bodybuilding (well maybe a little), but there are many capable athletes who limit their performance and thus their overall health and well being- Congrats on drinking the Kool-Aid Jesse

Newcomer to CF, so a technique question:

Is it cheating to use, say a 2x4, under the heals when doing squats?
I feel my Achilles tendon is very tight and almost prevents me from going down as far as I need to for proper range of motion. Anything to help this, and is it poor form to use the 2x4?

Comment #14 - Putting a 2x4 under your feet is cheating. Dan John does that when he squats but he uses lifts in his shoes. It's better to learn how to squat then to cheat.

I don't believe that a 2x4 under the heels is cheating. It may be a little more elevation of the heels than you need, but if you look at olympic lifters, they all wear lifting shoes which have a solid sole that elevates the heels--it enables the lifter to go into a full squat (butt to calves) rather than the 90 degrees so many trainers tell you that you should go to. I use the adidas ironwork 2's and they're awesome--I won't squat without them.

Comment #16- Olympic lifters wear belts too. It's called supportive equipement and we do not wear that in Crossfit. It provides assistance and diminishes the benefit of the lift.

supportive equipment is cheating.

I absolutely love OHS...and by love, I mean I love it with a passion. Easily my favorite lift buuuuuuuttttttt, I strained my shoulder pretty bad two weeks ago with the twenty minutes of OHS and pullups workout (which turned into 30 minutes because I am an idiot and enjoy pain I guess).

My shoulder is straight for any lift in the Crossfit regime that doesn't require me to go over my head and even with my ears. I guess it is time to look in the ole crossfit performance journal of mine to find a sub for this even though it is going to kill me to watch everyone.

Damn! my shoulder ligament is still healing and meanwhile I am missing out on all the good stuff!... I am still pissed about missing Elizabeth. I haven't climbed a rope in a while...and now I am missing more opportunity to practice my OHS. Guess I can do backsquats instead and still get the benefit of the workout.

And for you guys comment #16 and #17, pop and Steve, here is my personal and very own opinion. Do whatever the hell you want, 2x4 or not, cheating or not, as long as your form is good, that's all that matters. It's not like your competing for a technical squat contest, you are working on making your body stronger. However, I do agree that you shouldn't wear a belt while doing those lifts, it stabilizes your core for you, hence not making it stronger. As for myself, I prefer to squat barefoot and no 2x4 or any support under my heels. It allows me to keep my weight on my heels rather than on my toes. That way I can concentrate on my form. I can't lift as heavy but I like that tradeoff. I don't sacrifice form. Happy Crossfitting everyone, 3-2-1...GO!

#14/Joseph, my experience was that before I learned how to squat correctly, I thought the achilles tendon was the limiter. After learning better technique, it seems to be no factor (A-tendon, that is). I recommend going to the exercise vids and watching the squat therapy vid - also read Rip's book. Two keys to work on initially are initiating the movement by pushing your pelvis back before bending the knees, and keeping your weight on your toes.

Good luck in your training. Paul

can't wait to do this. curious as to how much weight ur supposed to use though. new to crossfit and just starting to get back in shape so ill probably have to go really low. like 95-100 pounds

Chad, I'll be interested in reading what weight you get up to. I know my overhead squat is less than half my back squat... though I've been working the broomstick hard lately so I might improve on that. :)

Also, I'm interested in some opinions about doing the slow, heavy lifts like the squat (front, rear and OH) and the DL barefoot. I've been trying it and it feels like I get a more stable platform w/ my bare feet and I like the idea of my body, my feet, no aids being connected to my platform, or the ground. Thoughts?

Anyone have good stretches that improve shoulder flexibility?

I noticed from the video that was Jesse's problem. I have incredibly tight shoulders and they hold me back a lot on the OH Squat....

Thanks

#22 westlake

There was a post/video/discussion on here some time ago about a good exercise to do to stretch/prep for the OHS. I started out today with quite a few of these. Get a hold of a broom handle or light-weight bar. The gym here has a 5 ft length of 1" rebar that's perfect. Hold it against your thighs in a hang clean position hands wider than shoulder width. Raise the bar up in front of you and over your head keeping your arms straight. At the mid point, you should be in the OHS position. You can let your hands slide out as far as necessary to reach a good OHS stance and keeping your elbows straight and your shoulders engaged (up against your ears). Continue the motion behind you until the bar comes to rest against your back. You'll have to loosen your grip some. Now slowly bring the bar back up and over your head to the starting position, all the while keeping your elbows locked. About five sets of five of those are great for OHS/snatch warmup and shoulder flexability. I've started to include them in pretty much every workout I do now.

Not really as Rx'd today. A lot more stretching/flexability exercises as described above.

7 sets x 5 reps w/ just the bar.

Finished w/ some real slow single leg raises to help out with the sore knee.

The left knee wasn't enjoying it much - I gotta get rid of this runner's knee or whatever is wrong with it

24 yom 86 kg

CFWU x 4

7 sets of 3 reps OHS, still trying to get good form rather than weight for these.

35-40-40-40-40-40-40 kg bar

have big probs with OHS, just recovered from wrenching my shoulder as the weight came forward. find it slightly easier if I put a weights discs under each heel - is this ok or am I likely to get other problems/detract from the movement by doing this?

Day 6 of starting CrossFit. Whoo-hoo.

20kg straight through for the OHS. Just worked on form, getting used to the movement, etc.

Bwt 113#

95/100/105/110/115/120/125/130/135! Barefoot and beltless....my shoulders and lower back felt great this morning. All reps were stable and strong. I think all the overhead kettlebell work has increased my shoulder strength and flexibility.

30-35-40-40-42.5(failed on third)-42.5-45 kg

Barefoot. Felt really good, good form on all reps.

Compare to 070422
20,25,25,30,30,30,35 (kg)

25/F/110

Stayed low on wt to practice form.

WU - 45#x10, 55#x10, 65#x10

BS - 70, 75 (Bad Form), 70, 70, 70, 70, 70, 75 (OK Form)

CD - 45#x10, 55#x10, 65#x10

95x3
95x3
115x3
115x3
115x3
115x3
115x3

32/M/185
OHS 3 reps x 7 sets
135
155
185
185
165
165
105

Let's try this again,

Warmed up with the bar.

65, 95, 115, 135X2, 115, 125

Sore shoulders effected form and limited ability to press weight.

barefoot OH-squat
3x 20-30-40-50-50-50-50 kg
40 kg is solid. the 50 kg need more practise, not solid enough.
extra: high pull 3x5x40 kg
have fun, Johan

While all you guys are complaining about shoulder flexibility, at least your squatting heavy today. I've to rehab my wrist by doing wrist extensions. :(

40
40
50
50
50
40
40
all weights in kg

age 41
bwt 210#
OHS-
3X
45
65
85
95
95
95
115
really tried to work on form for the first time so i kept my weight low.
I did some back squats to compensate for lack of weight.
Back Squats-
5-225
3-275
3-315x3 sets.

41yom / 149

CFWU x3 x15

WOD - OHS 7x3
105,110,115,120,125,130,135PR

This is a 10# increase from last time. 15# away from body weight OHS.

Post - L-Hang Pullups 3 sets (10,8,6) and L-Hang Dips 2 sets (5,5)

Day 3 of CF for me!
MMA & CrossFit warm-ups (with setting 6 assisted chins)
The warm-up was my workout. I will wear that shirt someday though!
Burgener warm-up with bar
OH Squats
3-3-3-3-3-3-3
1st time ever doing O-squats, so I started light and was progressive.
45#, 55#, 65#, 75#, 85#, 95#, 105# (3 each set)
The gym owner recommended I work lighter and higher rep for this posture-builder. I nodded and wondered what the WOD would be on Sunday:)

Mark
65, 75, 85, 95, 105, 110, 115(f), 115(f)

26/6'6"/200
Stretching, Row 5 minutes, CFWUx2 (15)

45x10, 75x5
95-95-95-115-115-115-115

BW: 170
As Rx'd
135/145/155/160/165/170/175

Seems like yesterdays workout was all legs and again today?

37yoM/5'7"/148lbs

As Rx'ed
95/105/115/115/125/125/135
(Previous 1RM-135)
Solid form - only a little wobble in the last two sets, quickly fixed by a little more focus on tension generation in the body.
OHS are a blast!

Skipped today. May make it up Sunday or next week. I am running in a triathlon (my second one) tomorrow, so am just finishing up a 1/2 intensity cycle.

bw: 188

OHS as rx'd: 95, 105, 115, 125, 135, 145, 155.

Much better than last time (04/23/07) where I crapped out on 135 and could only get it once. All the extra OHS work during my "warm-up" seems to be helping.

m/172/6'/34yrs

I don't have much experience with OHSs yet, and the times I've done them, there's been a lot of cheating involved! So I tried to build up nice and slow and find out how far I can go. 60kg (ca. 135#) seems to be my stopping point for now, but I'd like to beat that next time!

30kg
40kg
45kg
f - 45kg
50kg
55kg
60kg
f - 60kg
60kg

bw 170

125x3x7

WU
.5 mi. walk on treadmill and stretch
oly bar OHS
WOD
65/85/95/105/115/125/135
good form on all except last

I'm having great difficulty getting low enough on all of my squats but, expecially, my OHS. I don't know if it's a straight strength issue or an ROM problem but I have difficulty even getting my thighs parallel to the ground, nevermind going as deep as Jesse and Nichole in the vid.

My results from today (first time doing OHS too).

45
45
65
65
85 (losing balance)
65
65

Did some practice after to try to get lower with just a curl bar but, even then, was having trouble. I'll post in the exercise forums, I need to address this asap!

Chris

OHS a totally new lift for me when I started CF last month, and I am really weak at them. On CFWU I started using the Oly bar to help work on balance and shoulders not used to this movement. I am improving. Although these loads are not heavy, they are a vast improvement for me. I would have kept going, as I felt better -form wise- as I went, but the shoulders were fried and time constraint.

115
115
120
125
130
135
140

222222222222222
135/135/135x5/155PR/155x4/160PR!/160dumped!!-135x6
loosing your load at Gold's gets a different reaction that what we see in the CF vids.

"go sit on a HammerStrength machine for a litte longer, 3-sets-of-10 guy!!"

145lbs/30yoa

OHS x 3,3,3,3,3,3,3

85x3
95x3
105x3
115x3
125x3
135x3
145x3

Previous best was 130x3. Quite happy about doing my body weight x 3.

I think what Coach and his crew inspire is phenomenal and I am a huge advocate. I also thinks its absolutely amazing and moving when you read the posts from some of the older participants who are rocking it out and those that are making significant gains in losing weight. These are life changing posts that are motivational when you can read about people gaining years in life by altering their lifestyle and losing weight. And this is not an easy program to adapt and adhere to!

Chad's post yesterday was awesome in that he has lost 45 pounds and totally into Crossfit now. Way to go stud!

Coach and Crossfit...you all really shape lives in more ways than making people more athletic and physically fit.
Just wanted to express my utmost appreciation and gratitude!

as rx'd

warm up (bar)
95
115
125
135
145
145
155

kept it lighter for form on the last couple sets

CFWU minus the squats except for the last set.

65
85
105
125
135
125
135

I gotta put my arms wider next time.

95
115x3
125x3

200lb/66"/38yom

today: 4/22/07:
3@ 105 3@ 115
3@ 135 3@ 120
3@ 145 3@ 125
3@ 150 3@ 130
3@ 155 3@ 135
3@ 155 3@ 140
3@ 160 3@ 145

Wow, Jesse! Excellent growth and improvement! I thought the split pic was two different guys at first glance and, I guess, it was.

Check out that interviewer! Woohoo! What a hottie! (love ya, Freddie!)

Pam (CF Champions)

55lbs,65,70,75,80,85 and 90 PB

Its coming

So guys like Brendan are extremely inspirational but I have a question. Is Crossfit the only "workout" that he does? Is it OK to do more, or is it even advisable to do more? There is so much information on the internet that it is dificult to sift through all the crap. A little help please.

180 lbs., 20 years old, Male

As Rx'd:
133, 154, 176, 198, 220, 230, 253 (all weights in lbs...which was probably assumed).

CFWUx3: I replaced back extension with pump stretch

OH Squats:
45
55
65
70
75
80
75

I think I hurt my shoulder last week when I resisted dropping the kettlebell during a Turkish Get-Up on my left side. Dropping it wasn't an option and it really wrenched my shoulder, and it's still sore. Is rest my best bet? If so, rest from what activities? Pull ups and swings don't bother me. I just feel a little weak on pressing movements.

Male
AGE:18YO
BW:145LBS/66KG

Just started Crossfit in the month of June. First time with the OverHead Squats so i went conservative to get to know the movement.

CFWU + 15x3 DeadHang Pullups

3x7 90LBS/41KG OHS
I noticed my legs werent working that hard but my shoulders were. Maybe my technique is wrong. May i get your advice on that?

Post: Some swimming in the pool.

Sleepy, I've been doing the heavy lifts in bare feet for a few months now, and I wouldn't go back. It feels much more stable, and I get more power without that cushion under the heels. It also gets lots of funny looks at the gym...Just my 2 cents. Go hard.

OHS 7 sets 3 reps:

135,155,175,185,185,185,185

Good solid form, and good stable position. Liked it.

Followed up with a ring workout. 10 X :

pushups
jackknives
archer pushups
flyes
tri jacknives

then a few sets of double unders to round out the morning.

28/M/185

95
115
135
155
175X1
155
155

95x5
115x5
135x3
135x3
135x3
145 failed couldn't support the weight some type of tendon problem in my right elbow.
115x5
115x5

115#x3
115#x3
125#x3
125#x3
125#x3
135#x3 (PR)
135#x2+1Fail
125#x1

Only took it up to 125# last time. Felt good today. Shoulders fine, but a little shaky on some reps. The 3 135# lifts on round 6 felt solid! I don't like lowering the weight down to my neck as it hurts my shoulder joints so I just let the bumpers drop to the floor and power clean them back to the rack.

Age 29
BW 160#

CFWUx2
Still trying to work up to bodyweight pullup and dip so worked hard on those during wu. Really affected my ohsq numbers. But it's still building strength.

65
70
75
80
80
80
70

27yo, 5'11", 170lbs

95, 115, 125, 135, 135, 145, 145

This time, I'm really back after a long time off. Definitely behind my weights from a couple months ago.

182,187,192,197,202,207,212,217(2)

bwt-165

pre-snatch balance
post-jerk/clean practice

23/m/228#

CFWU 3x10

OHS 50x5
60x3
60x2
65x3
70x3
72.5x3
75x3
80x3

These really kick my ass. I guess I just need more time on them.

2 sets of 3 @ 95
5 sets of 3 @ 105
1 set of 4 @ 95

36/M/64kg

Did the "3 Types of Pullups WOD"

Ten rounds for time of
3 Weighted Pull-ups 20kg
5 Strict Pull-ups
7 Kipping Pull-ups

18:24

btw, Rob Miller is a beast.

36/M/165#

80x3
95x3
95x3
105x3x4

PR by 25#. Probably could have gone a little higher, but didn't want to risk shoulder injury. Need to work on shoulder strength -- the OHSs are fine below the shoulders.

CFWUx2
BWUx2
OHS
95x3
115x3
135x3
160x3
190x3
205x3
210x2 PR

Bwt: 134

135
145
155
160
160
160

Only did 6 sets, tired today. Think I might back off next week for some rest.

M/48/5'10"/175

Overhead Squats

3X45
3X45
3X45
3X45
3X55
3X55
3X55

45
45
55
55
55
65(pr)
65

First time to do these. Had to lower my weight to get the posture/form correct.

40
40
30
30
40
30
30

40 YOM, 160#
45,65,65,75,85,90,95

50/199

Snatched from floor;
65-85-95-115-125-135-125

M/26/194.5

95
115
115
115

Had to stop due to left shoulder - other than that OHD's were much easier this time

115 - Front Squat
135 - Front Squat
135 - Front Squat

M/44/72"/185

135x10
185x10
205x3
215x3
220x3 a little unstable
205x3
205x3
135x20

I wish I could SN that much.

75 x all. good stability.

3 x 40 back ext
1 x 85 pushups
1 x 85 situps
stretching

What a difference in form and strength!

M/47/153/715

65/75/85/95/100(ouchy)/95/95

Balance good, flexibility good, shoulder strength embarassingly lousy and is limiting factor.

Followed up with ystd WOD, details there.

Jason S. #60: Brendan is truly a beast. It is likely that he gets not only a WOD each day but additional work on technique and while training clients. What are your goals? What to you do? Do you do the WOD as an end in itself (like us old folks) or is it a means to an end (like Rob who uses it to enhance his climbing)? The answer to your question, and to everyone else who has asked that same question, lies in your own answers to these questions.

75,95,105,115(f),115(f),110,110

Just couldn't get all 3 at 115 before having to dump the bar.

41yom 180lbs

Still nursing a tender AC ligament in my shoulder, so I did BS instead. And I am proud to say that I now exceedd my BW for those lifts. It's funny because we had a BBQ & beers at work today and I still felt strong.

BS
195 x 3 (felt strong, previous PPR was 185)
200 x 3
200 x 3
200 x 2+F
195 x 3
195 x 3 (form was slipping away)
185 x 3

Looking forward to the rest day tomorrow, I'll rest the shoulder some more (I am about at 95% now). Hopefully it's 100% on sunday for the next WOD, but even if it is, I won't push it too hard.
Cheers

26M
145

95, 105, 115, 120, 120(miss), 115, 115

I don't know if it's shoulder tightness or what but my shoulders were hurting at the end; is that normal?

Forgot to mention it to #64 FireSmac, I am with you all the way for the barefoot thing. I do that too. Today though I got warned by the gym staff. I am in the military and the gym on base has a shoes on policy for "safety". As if a rubber weight falls on my foot wearing sneakers, it won't break it!... I see other guys in the weight room in sandals, what's the difference?...

65, 95, 135, 155 x3 x2 185x3, could not get 225 off my shoulders.
115 x5 x3

as rx'd

65lb
95lb
115lb
135lb
155lb
175lb
185lb

27yo 200lbs

CFWUx1

95
135
155
185
155
155
155

having shoulder/knee pains, kept it light

42 yom 173# 6'1"
pre-snatch balance to 111#
wod as rx'd-119,124,129,132,137,142,147,152(1),152(2)
everything above 140 a PB

WOD 1

20 min AMRAP
30 jumping pull-ups
21 swings, 24kg
12 push-ups

9 rounds in 19:55. Rounds 1 - 4 swings overhead, 5-9 shoulder level. Smoker!!

3 hours later

OHS 7* 3

Warm-up
5*45lb, 5*65lb, 5*95lb, 5*115lb

3*135lb, 3*155lb, 3*155lb, 3*165lb, 3*175lb, F*180lb, 3*155lb

Only done 175lb for 2 before so thats a 3rep PB. Failure on 180lb was a strategic withdrawal after getting it overhead. Wrists felt pretty hammered - maybe could have got it if I ramped up quicker but happy with todays efforts. BTW would not have got this far without a squat rack - amazing how much easier it is when you don't have to clean and jerk it first!!

Cheers, kempie

m/27/175

90/90/90/115/115/135/135

Not a whole lot of weight, but I am still new at this lift so I was taking it a little lighter. I really like this lift though.

95
100
105
115
125
130
135

Wowza, what a marathon. I started way too light so these are my last 7 sets:

181,191(PB),196,201,211,218.5(x2),218.5(f)

My goal was 200 today and I got 'er so I'm as happy as a little guuuurl.

Pre-My CFWU+KB work+snatch balance
Post- Mini JT for time: (10 HSPU/10 Ring Dips/10 Push Ups) X 3 = 7:52

33yom, 66", 155#

95
105
115
125
125
135
145 (f)

Much better form. CFWU daily has been making a difference.

44/176

3 each @: 88, 132, 154, 176, 187 and 200
2 @ 204

One year of Crossfit down, a long lifetime to go…
wu: skip ~3:00
21 pullups (pr+1) up from 3 a year ago
21 pushups switching hand placement
wod: OHS 8x3: 65#, 85, 95, 100, 105, 110, 115, 120
attempted 125# with core failure felt like tipping over, couldn't squat safely, so I stopped there

95-115-125-135-135-135

I feel limited by my ability to lower it back down safely. Bumper plates would be awesome if I can find them cheap.

65/75(2)/69/74/76.5/79/81.5/88(1)/88(2)
75 was my previous best and yes that's in pounds. I have really been working diligently with these on my form. I have come along way but still have a long road ahead. Flexibility is better so now I need added shoulder mobility especially on the left side.

pre: cfwu x 2, bwu x 2, snatch balance practice
post: C&J practice with 88# and 50 knees to elbows

65,85,95,105,115,125(2),125(2)

Last 2 Rs were short my hips feel very tight

As rx'd to the ball

115x3
135x3
155x3
175x3
185x3
195x3
205-Fail

M/48/150

10x45
5x95
3x115
3x115
3x125
3x135 pr
2+x145 (third rep pretty shallow and unstable)
3x135
3x135

30/M/200

Bike to gym

CFWU x 1

115
125
135
145
155 x 1
155 (PR)
165 (PR)

95 x 30

Pullups & HSPU to warm down
First four rounds were HPS, last three were from the rack. Wow, there is absolutely NO margin for error as the weight goes up.
Still need plenty of practice, but felt good to get that last set.

55, 75, 85, 85, 75, 75, 75

20 lbs up from last time

115 x 3
115 x 3
120 x 3
120 x 3
125 x 3
125 x 1 (failed on second and man it rang through whole gym, just a safety rack, no bumpers)
125 x 3

26yoM
68kg
5'9"

Overhead Squat 3-3-3-3-3-3-3

60kg-60kg-60kg-60kg-60kg-60kg-60kg

20/m/138
95x3
100x3
105x3
110x3
115x3
120x3
125x3

started with yesterdays metcon mania then OHS

45#x5,75#x5, 95#x3

115#x3,125#x3,135#x3,145#x3,155#x3,165#x3,175#x2

First time to try OHS with weight on the bar:
55-3
65-3
75-3
85-3
95-3
105-3
115-3

Jeff-@ work
131-151-151-171-191-206-161

Firesmac/Harry#91 - MMA/boxing/wrestling shoes offer a good alternative; flat, thin sole which allows almost the same tactile feedback as barefoot.

Coach Rip recommends lifting shoes; sources in his article on squats.

Paul

37/M/182

did SAQ with football team then:

Snatch and OHS x 3/3 (60k, 70k, 80k) -1x3 (80k, 80k, 80k, 80k)

Ring Push Ups x 10
Pull ups x 10

So it ended up being 7 rounds using the weight above per round

35/175

95,100,105,110,115,125,135

135x3x7
All sets snatched from floor, pause at bottom.
1 min rest between sets.
Form is coming along, hands still slide towards collars during reps.

M/33/5'9/174#/CFT=870

As Rx'd
135.140.145.145.145.150.150
Old PR was 140.

It seems I've lost, without really trying, about 5# since I started the Zone 8 weeks ago, and yet as promised my performance is still increasing.

wod as rx'd
OHS WU then - 70kg, 80kg, 85kg, 90kg, 95kg (209) x3

45x3
65x3
85x3
95x3 (missed 3rd)
95x3
105x3 (pr)
45x3

203#

135,155,175,185,195x2,195x1,135

First time back in 6 weeks...studying. It sucked.

1/3 mile run to gym
CFWUx2
7 sets of 3 reps w/ 135 (not hard, but today was not the day to push it all the way)
3x10 K2E
1/3 mile run home

BW is 188, about 5lbs less than I was 6 weeks ago.

2 sets with 65lbs
4 sets with 85lbs
last set with 95lbs

Going to take some time off from the heavy stuff for a bit and let everything heal. Went to the pool instead and worked on the monstrosity that is my stroke.

Get some, Go again!

41/171/m

95
95
115 x 2, 95 x 1
95
95
95
95

Big difference in how important form is by merely adding 20 add'l pounds. This is definitely something I want to work on.

BW 172

135/155/175/185/175/175

Tried 195 but I couldn't press it over my head

45yof/137@
WOD OHS
42,52,65,65,65,75,85
Thanks Keith for the spot and help getting the 85# up! Whie I am confident with the squat, I still lack the ability to press the weight overhead as the weight increases.

45,55,65,75,85,95,105

First time with ohs, two sets with bar. Then did six sets with 95# and one set with 105#.

Overhead Squat:

(127 x 3) x 7

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

95
115
125
135
145
155
165
20 reps @ 95#
16 reps @ 95#

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

41/M/170

115/120/125/130/135/140/145

I believe I could have gone a bit heavier but my left shoulder felt questionable and I decided to save it for next time.

worked up to 110x3 (50k)
tried 112.2 got 2 singles

28 yom, 185 lbs

45, 65, 85, 95, 105, 115, 125 lbs

All with good form, previous best was 85 with poor form

95,105,115,125,135,145,155

35/M/155

Using dumbells
Weight would sink as I dropped into squat

50, 60, 60, 60, 60, 70, 70 #s

Probably bad form, first time

bwt:148 cfwux3

95x3
105x3
110x3
115x3
120x3
125x3
135x3
140x0 (f)

Bwt:164
45,35 went down to short bar, 45,55,55,55,one attempt @ 65 did not go deep enough, 55 failed @ first attempt did 3 good @55

28yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Overhead squat 45lbs x 5.

Overhead Squat
65lbs x 3
75lbs x 3
85lbs x 3
95lbs x 3
105lbs x 3-3-3

All A2A
3 minutes rest per set
Compared to 070422: +10lbs on last three sets.
Foam roll after

d - 29m/175

worked up to 175 x 5 (no squat rack or bumpers)

finished with "josh" in 9:50

j - 33f/125

worked up to 75 x 5

CFWUx3

WOD as Rx'd

95
105
115
95
95
95
95

176/191/201/211/220/225
BW = 151

21/M/6'2"/200#

CFWU

As RXed:
3x65
3x65
3x65
3x65
3x75
3x75
3x75

CFWU x 3

Tom m/45/180

95
105
110
110
115
115
115

Nat m/8/56

25
27.5
30
30
30
32.5
32.5

34/m/180
Interval Training (Sprint/Recover)
30 sec for 5rds
1 min for 4rds
2 min for 3rds
3 min for 2rds

CFWU
WOD as Rx'd
Set1 75 lbs x 3
Set2 95 lbs x 3
Set3 105 lbs x 3
Set4 110 lbs x 1 (PB) failed the next one, dropped to 95lbs for last 2
Set5 105 lbs x 3 (Real Shakey)
Set6 100 lbs x 3
Set7 100 lbs x 3

I've done OHS before, but...
Tonight I got out the video camera after seeing the vid, and realized how poor my form and especially depth is. So I skipped the WOD and did some skills practice.
Started with the broomstick, ensuring proper posture and depth, then went to the empty bar, then added some weigth. After 95#, I was getting shakey again, pitching forward on the ascend and not getting a deep.
...as a friend says to me,
"Perfect practice makes perfect".

25/f/132#

breakfast: run 45 mins vary tempo up to speedy = 6.15 miles

WOD:
OHS 7 x 3
95
105
115
125 (got wobbly on the 3rd rep)
115
115
115
and an extra 5 x 115

OHS 7x3 - 40kg,50,60,65,70,80,90kg (personal best)!!!

28 yom 225#

OHS 7 sets of 3 reps as rx'd

135/135/155/165/165/135/135

Couldn't force myself to get the depth I wanted. When I got to parallel, it felt like I almost had to pull myself down to get deeper. My chest still hurts from the 135 dips the other day and opening it up didn't feel any better.

43 yom 160#

20 min. bike (intervals)
20 min. run
6 reps. OHS

70/70/70/70/70/70

51.21

going to need the 2x4, this was first time doing these and the flexibilty in ankles is just not there.

Clean & jerk (kilograms)
50x2
60x1
65xM-1-1
70x1
75x1

OH Squats
40x3
45x3x3
50x3x3

45/M/145

CFWU
Burgener WU
95lbsx3 WU
115x3 WU
135x3 WU
(145x3)x7

I set up on the lawn in case I had to bail as it was my first time with body weight OHS. Catching the weight behind my head after each set wasn't so fun. I spent the whole workout thinking about how nice it was going to be to throw the weight to the ground.
Indeed it felt good to let it go. The plates went about 8" into the grass too.

Now I want bumpers...

75, 85, 95, 105, 115, 115, 115

Met con workout this morning, 1500 meter build-ups, up to 11.7mph on the treadmill. Boxing, heavy bag work after. Later in the afternoon did the WOD.
CFWUx2, minus OVHS
95x3
115x3
135x3
145x3
155x3
165x3 19:40
Stopped there, could have kept climbing, had to workout in a globo gym. So I was afraid I would of had to dump.

Met con workout this morning, 1500 meter build-ups, up to 11.7mph on the treadmill. Boxing, heavy bag work after. Later in the afternoon did the WOD.
CFWUx2, minus OVHS
95x3
115x3
135x3
145x3
155x3
165x3 19:40
Stopped there, could have kept climbing, had to workout in a globo gym. So I was afraid I would of had to dump.

M/31/191

CFWUx2
Done 070615 along with Elizabeth

125, 125, 135, 135, 135, 145, 145

+10 to the max and more load than last time.

33M / 185# / CF #117 / CFT 825

WU: 8 x burpees on the minute for 10 minutes, 3.5 mile run in 00:34:09

Overhead squat 3-3-3-3-3-3-3 reps

95, 115, 135, 155, 165, 175, 185x1pr (failed on second attempt. First BWT OHS)

OHS 3-3-3-3-3-3-3

Broom-Broom-Broom-45-45-45-45

Age 51/BW 240# @ Deer Valley YMCA. OHS @ 75/95/115/115/missed @ 135/105/105/110)

Overhead squats
135 x 5
145 x 3
165 x 3
175 x 3
145 x 3

Deadlift
285 x 5
285 x 5
285 x 5

Big Thank you to Brand X trainer Cyndi for coaching me with the DL's. Picked out a few probelms for me to work on.

'Nicole'
5 rounds
152 Pull ups

BW = 166 lbs

maxed out at 115 lbs

Sousadvocate

6'4"/270/22yo male

did 95pds for the first 5sets then 115 for the last 2. really tough workout since ive been working so hard on pull ups and dips but fun none the less. really enjoying Crossfit so far.

forgot to time it

to all CFers who struggle with OHS,
I too had very weak and tight shoulders. I read
the "Crossfit Shoulder Therapy" article and did everything to the letter. You need a lot of patience before you can do the OHS properly. Today (2 months later) i did 5 x 10 OHS with 20kg bar only. First time I have successfully done it. I have never been happier and I loved the feeling of the exercise. The Crossfit site will more than answer every question you have about almost everything. The crossfit site is an excellent resource. Stop being lazy and look for the answers because they are all on the site.

BW 70kg
40kg 3
50kg 3
60kg 3
65kg 3
67.5kg 3
65kg 3
60kg 5

Damn these still suck for me ><

3x 25
3x 27.5
3x5 30

All in KG

And they felt hard o.o

29/145#

Weights in kg.
29/34/34/36.5/36.5/39/41.5

Felt I could have gone heavier. The broomstick squats are paying off!

Followed that up with 3 hours of martial arts. :)

32m 195#

CFWU x 3 (assisted pull-ups, assisted dips)

Weight in pounds

65/65/95/95/95/95/95

Not bad for a first timer. I guess.

45-65-95-115-135-155-165

25/f/127
CFWUx2

65
70
75
80
85
90 (failed and hurt thumb end of work out!)

45, 65, 75, 85, 90, 95, 95

Awkward as hell.

110/118/123/128/133/135/140

45 204

105/125/130/140/125/105/105 need more work onform

39yom, 160#

I have been working on this and today it started paying off.

135, 155, 155, 165, 175, 185, 205

Had someone spotting me and making sure that I could get the weight over my head.

29 yo male 216lb 6'4

40kg/90#
50kg/112#
60kg/135#
70kg/157#
75kg/169#
80kg/180#
82.5kg/186# 2.5 kg more than 22 April 2007 WOD
60kg/135 for 12 reps.

42/m/168

135,140,145,150,155,160,140x5

almost at bodyweight, these are deceptively tough.

45lbs
45lbs
55lbs
55lbs
65lbs
70lbs
75lbs

bw-200

wu
sampson stretch, ring dips, pullups, squats, overhead squats

wod
65#x3
65#x3
75#x3
85#x2 (failed 3rd rep)
85#x3
95#x3
105#x1 (failed 2nd rep)

Finished with back squats & ring dips

I can't keep the heavier weights behind my head and often lose it forward on the up portion of the squat. Practice.

MC

180# 26M

1)135
2)155
3)175
4)185
5)195x2
6)175
7)175

60*3
60*3
70*3
70*1-failed on 2
80*3
80*3
90*3-form sucked

60
60
70
70
80
80
90

Did the June 7th WOD, subbed row for running:

5 rounds
Row 500m
30xThrusters 45#

30:44

Interfered with some guy shrugging in the mirror but I made him wait rather than the other way around. 5 times. LOL.

Back and knee pain, kept it light:

135, 145, 155, 145, 145, 145, 145

Second time with OHS. 65-85-75-75-75-75-75. I am really concentrating on going down far enough. Balance is getting better. Added 25 minutes on the cross-trainer as well.

First time ever doing OHS - tougher than I thought...the balance isn't too great.

45-55-65-65-65-65-65lbs in 4mins 12secs

Also added 30mins of Tae-bo Boot Camp for some cardio

105
115
125
135
155
170
185

Thought I would never like OHS. Talked last time about how much I have to work on these
Last workout 070422
75, 85, 95 (2), 85, 85, 85, 95(2)
was sore for 4 days afterwards -- walking like a grandpa -- ouch

This time
65, 75, 85, 105 (struggled some), 95 (better shoulders), 105, 115
posting a day afterwards and not unusually sore
I am thrilled how much progress in such a short time. I think I might have actually begun to like OHS.

95
115
135
155--got 1 then dropped bar forward on way up. KLANG! gym got real quiet.
135
135
115--deep form
15 min ellip wu 17/17.

compares to 3x95,115,125,135,145(1,2),135,135. 10 min ellip wu 17/17. ran 1 mile @ 6.5 mph on 4/24/07.

Age 35
BW 145#

120
125
130
135
140
145 f
140
140

warmed up with 3x12: back extensions and pull-ups
78, 78, 88, 88, 98, 103, 103

Age 21
Male
210#

CFWU 5x3
45/55/65/75/85/85/85

85, 95, 105, 115, 115, 115, 115

BW 165 age 38
OHS
45x10
95x3
105x3shaky
95x3
105x3
117x3
127x2 failed 3
117x3
127x3 solid

Went fishing... school gym closed all weekend for some stupid reason.

M/25/185

CFWU X3

135X3
155X3
175X3
185X3
205X3
205X2 failed 3
195X3
135X8

95x3
105x3
115x3
120x3
125x3
130x3
135x3

Pretty light for a 220 lb guy but this is the heaviest I have gone so far.

as Rx'ed
135
155
165
175
185
195 pr
200 pr
205x2 pr
Felt great after the new records

777777777777777777777777777777777

23M 6' 165

95x3
105x3
115x3
125x3
135x3
140x3
145x0
125x5

75/80/85/90/85/90/95 - OHS still ping my shoulder.

in between, jump-rope, kb snatches, double-unders

Finished with snatch-grip power shrugs

willp
28m, 242lb, 27bf
95
95
95
101
101
117
117

Took Thurs/Fri off
CFWU X 3 before and after
175lb for first 2 195 second 2 then back to 175
legs are stronger than my core

the deadlift combo looks dynamite

forgot to add

one hour of beating my younger skinnier brother in tennis, he owned me before crossfit

M/074/205/43yoa

95x3
105x3
125x3
135x3
155x3 (PR)
165x3 (PR)

Cert training in how to squat paid off, but I can't do this anymore without bumpers. Almost killing myself trying not to drop the bar ...

39M 170#

First time trying this with more than 15# warmup weight. Also first time trying to press behind my head since I sublexed my shoulder doing it several years ago. That shoulder is stronger, but the other has popped a few times since then (including a month ago skiing) and I'm weaker, so I was a bit tentative.

65-75x2-85-95x3 (x3)

Form went to hell towards end. Definitely feeling it in the shoulders this morning, but it felt good last night - a great stabilizer workout.

4 mile run 32:28
then
front squats
135 X 4
145 X 3

M 50 69 177 CFT 735
115, 125, 135, 145, 155, 165, 170
Body weight within reach!

bw 167 95,95,115,115,125,125,95

BW 235

135,145,145(failed rep 3), 135,135,135,145

65/95/105/115/125/135/130

M/31yrs/69"/170lbs/CFT 635

88#, 88, 99, 99, 110, 110, 110
40KG, 40, 45, 45, 50, 50, 50

Unwaivering form, feels great!

35m 5'8" 75kg

CFWU
New to this exercise -
Warm up 25kg 2 sets of 3 reps
30kg set 1
40kg set 2 & 3
50kg set 4 - 8 (added an extra set by mistake)

Going just below parallel - need to work on getting lower

32m 6'1" 196 lbs.
95-105-105-105-110-110-115.

33yom/160#

CFWUx3
WOD: 95x5 (WU)
115/135/135/145/135/135/135

65/95/95/95/85/85/85/85

A2A squats are still kicking my ... 4 days later

85, 95, 105, 115, 115, 125, 135, 145

body wt 178

Charity
91-111-121-121-121-126-133

65,75,85,95,105,115,120,

65/95/105/105/115/115/115

135
135
140
145
145
150
155 (2 then fail).

I am terrible at these. I cannot keep my ballance.

95,100,105,110,115,120,125.

Overhead squat 3-3-3-3-3-3-3 reps

As RX'ed

65,75,85,95,105,115,120

Overhead squat 3-3-3-3-3-3-3 reps, in kgs.

25
30
35
40
45
45
40

CFWUx3
95-95-105-105-115-115-115
5x95 warmdown
(felt much better than last time)

M/32/170

10k trail run @ 54min

33 yom 6'2" 210lbs

95
105
115
125
135
145
155

##################

135x3
145x3
155x3
165x3
175x3
185x3
175x3

46m . Had to go back to practicing the OHS with a wooden stick. Shoulder probs limiting me a bit.

Tried just doing the bar (25 lbs) but was a combination failure of pain, balance, poor technique, & flexibility issues. Will continue with the stick to see I can overcome my shortcomings. I am humbled by what looks like a straight forward exercise. That babe is an animal.

35/m/152/67

65 x 3
85 x 3
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3

Much better than last time, only got to 105lb

21m/190
95,115,135,145,155 for last 3 sets, last rep failed.

cfwu x 3

95
105
115
125
135
135(lost it on second, recovered and finished, to the horror of those watching)
125

Felt very strong, stable and flexible. Was able to do full squats. Really more limited by ability to press weight up comfortably at beginning. Legs and back felt plenty strong. Shoulders felt great but got a little wobbly at higher weights. A diet full of HSPU ought to help.

2 x trunk rotational circuit

20 pistols per leg

made this up a couple days late because of move

3x 135
3x 145
3x 155
3x 165
3x 175 PR!
3x 165
3x165

56/M/195 22,42,52,62,72,82,92

46/F/125 22,42,42,47,47,52,52

65-75-80-85-90-95-100
previous 45-55-65-75-85-75-65 (April 22, 2007)

m/39/200
95x5x2 warmup
135x3
155x3
175x3x5
last set was definitely shakey. Dropped the bar after finishing the last rep. Used stands so wouldn't have to clean the sets.

In april was doing 155s

95
100
105
110
115
120 (f)
95

135x3 at set 6, end with 95x10
wu=20 min light elliptical, cfwux3

31 yom, 5'8", 168
CFWU
65,75,85,95,105,110,115

Did one snatch followed by three overhead squats.

Bw=150

Had to keep the weight down due to limited spacing and no rack.

Worked sets of 105 to 135.

-D.

37/M/195--Syracuse NY

95/105/115/135/145*/155*/160* (*Pr)

At 155/160, there were a few moments where I'd considered dumping but then stabilized. My concern is that I don't have bumper plates. Any suggestions on how to balance pushing for a higher weight vs. dumping non-bumper plates? I would have liked to have tried 165, but the risk of dumping deterred me...

Age 35
BW 180

CFWU 2 sets at 12 reps

last time 95,115,115,125,135,140(1,f),130
This time 95,105,115,125,135,145,155(1,f)

Slowly sneaking up on BW. Looking forward to 15 reps once I get there. Thanks, Coach!

39 BW 208 (up 7 pounds in the last 3 weeks. need to fix this)
95
135
155
165 x 1
135
135
135

36/M/199

Plyo warm up - 20 min

115/135/145/155/155/165 - PR!/175 - Fail

Getting better with form and the numbers are increasing.

CFWU x 1
45 x 5
75 x 3
=======
95, 115, 115, 120F, 100, 105,110, 115
Failed at 120, but 110 and 115 felt easy. Think i just didn't get a good starting position.

After 2 years of CF, FINALLY getting where OHS doesn't feel completely unnatural.

105/125/135/145/155/155/135

cfwux3
65,81,81,87,87,87,87
focus on form (never quite perfect @87)

CFWU x 3

Form on OHS stronger (shoulder flexability)
45x10
65x3
95x3 for 6 sets
45x10 for form

KBS (55lb DB)/Burpees
21,18,15,12,9,6,3 = TOAST

(done 6/20/07)
3x135,145,150,155,160,165,170(PR)
Felt really good & beat prev PR of 150 easily. Shoulder fatigue hit at 170, but BWT OHS isn't far off!

Did a mini of this WOD combined with the DL triples (also abbreviated).

OHS
95, 115
135 - VG form, shoulders locked
155 - same, wobbled on one but recovered
175 - 1 VG, 1 good, 1 ok

DL
225
275 (felt easier than 225)
325 (stopped, started to feel it in rght hammy)

Made a breakthrough in the OHS by locking the shoulders. Felt much better and could go deeper.

3x95
3x115
3x135
3x155
3x155
3x165
3x175

Done Tuesday, the 19th.

I have to do these more!
still working on form
45#x6
95#x3
45#x6
65#x3
85#x3
105#x3

Decided to stay significantly lighter so I can work on pure technique. Worked up to 155 lbs and then back down.

June 25

CFWUx1

OHS
3x95
3x95
3x95
3x95
3x95
3x95
3x95

3x95
3x105
3x115
3x135
2x135 fail on 3rd
3x95
3x95

did 3 more sets of 3x95 as punishment for missing.

5 x 40kg
5 x 40kg
5 x 40kg
5 x 45kg
3 x 50kg
3 x 50kg
3 x 50kg

45/55/65/75/85/95/105
Good form on all / try 115 next time

26/m/210lbs/6-2
070615 @ 1600 070722
6days off...my son was born on the July 18th!! 8lb 9.5oz, 21" long...Jett William Alexander.
CFWU 15x3 (10x3 HSPU)
WOD: 3x7 OHS
3x135
3x135
3x140
3x145
3x150
3x155 fail on first rep...while a2a and f-d back trying not to 'drop' weight in no-grunt-no-sweating gym
3x155 got it! new PR

3 x 85
3 x 95
3 x 105
2 x 115
3 x 105
3 x 105
3 x 115

Hey - my DOG can lift more than that!!!!

Happy New Year,

from Uncle Steve.